5 Singles - MAX Deadlifts
Start at 135lbs. add weight each set (last set should feel like you can’t go any heavier, if not, add weight and do another set)
5 Sets of 10 Alternating Lunges with Bar
Start at 45lbs add weight each set
5 Sets of 10 Stiff Leg Deadlifts
Start at 45lbs and go up slowly (use this as a stretch in addition to a weight exercise, weight should be heavy but you shouldn’t be straining)
# of Rounds In 30 Minutes
Row 500 Meters
10 x Dumbbell Thrusters
15 x Single Leg N Ups
20 x Side Crunches
25 x Sumo Deadlift High Pulls (65lbs for women/ 95lbs for men)
5 Rounds
10 x Renegade Rows
10 x Side to Side Push Ups over aerobic box or bosu
10 x High End Windmills
10 x Side Step 2 Arm Swings
10 x Box Jumps
5 Sets of 3 Bent Over Rows
Start at 95lbs and add weight each set (last set should feel heavy, if not, add weight and do another set)
5 Sets of 3 Barbell Shrugs
Start at 135lbs and add weight each set (last set should feel heavy, if not, add weight and do another set)
5 Sets of 10 Good Mornings
Start at 45lbs and add weight each set (this should be moderately heavy but not to where you’re struggling to come back up)
# of Rounds In 30 Minutes
150 Single Unders
10 x Low Rows
10 x Side to Side Bench Jumps
10 x Four Count Bicycle Crunches
10 x Alternating Rows
10 x Kettlebell Overhead Squats – Each Side
